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  6. Ostrich vs. Sauerkraut

Ostrich vs. Sauerkraut — In-Depth Nutrition Comparison

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A recap on differences between ostrich and sauerkraut

  • Ostrich is higher than sauerkraut in vitamin B12, selenium, vitamin B3, zinc, phosphorus, vitamin B6, vitamin B5, and vitamin B2.
  • Ostrich covers your daily vitamin B12 needs 260% more than sauerkraut.
  • The glycemic index of ostrich is lower.

Food varieties used in this article are Ostrich, tip trimmed, cooked and Sauerkraut, canned, solids, and liquids.

Infographic

Ostrich vs Sauerkraut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +112.9%
Contains more IronIron +89.8%
Contains more CopperCopper +58.3%
Contains more ZincZinc +2452.6%
Contains more PhosphorusPhosphorus +1155%
Contains less SodiumSodium -87.9%
Contains more SeleniumSelenium +6150%
Contains more CalciumCalcium +400%
Contains more ManganeseManganese +694.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +64.3%
Contains more Vitamin B1Vitamin B1 +1004.8%
Contains more Vitamin B2Vitamin B2 +1227.3%
Contains more Vitamin B3Vitamin B3 +4895.1%
Contains more Vitamin B5Vitamin B5 +1317.2%
Contains more Vitamin B6Vitamin B6 +319.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +60%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ostrich Sauerkraut DV% diff.
Vitamin B12 6.25µg 0µg 260%
Selenium 37.5µg 0.6µg 67%
Protein 28.49g 0.91g 55%
Vitamin B3 7.143mg 0.143mg 44%
Zinc 4.85mg 0.19mg 42%
Phosphorus 251mg 20mg 33%
Vitamin B6 0.545mg 0.13mg 32%
Cholesterol 85mg 0mg 28%
Sodium 80mg 661mg 25%
Vitamin B5 1.318mg 0.093mg 25%
Vitamin B2 0.292mg 0.022mg 21%
Vitamin B1 0.232mg 0.021mg 18%
Iron 2.79mg 1.47mg 17%
Vitamin C 0mg 14.7mg 16%
Fiber 0g 2.9g 12%
Vitamin K 13µg 11%
Manganese 0.019mg 0.151mg 6%
Calories 145kcal 19kcal 6%
Copper 0.152mg 0.096mg 6%
Potassium 362mg 170mg 6%
Saturated fat 1g 0.034g 4%
Fats 2.57g 0.14g 4%
Magnesium 25mg 13mg 3%
Folate 15µg 24µg 2%
Polyunsaturated fat 0.44g 0.067g 2%
Calcium 6mg 30mg 2%
Monounsaturated fat 0.97g 0.013g 2%
Choline 10.4mg 2%
Vitamin E 0.23mg 0.14mg 1%
Carbs 0g 4.28g 1%
Net carbs 0g 1.38g N/A
Sugar 0g 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.254mg 0.008mg 0%
Threonine 1.25mg 0.025mg 0%
Isoleucine 1.354mg 0.021mg 0%
Leucine 2.315mg 0.029mg 0%
Lysine 2.516mg 0.031mg 0%
Methionine 0.796mg 0.009mg 0%
Phenylalanine 1.176mg 0.023mg 0%
Valine 1.407mg 0.03mg 0%
Histidine 0.716mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +3030.8%
Contains more FatsFats +1735.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35%
Contains more OtherOther +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +7361.5%
Contains more Poly. FatPolyunsaturated fat +556.7%
Contains less Sat. FatSaturated fat -96.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/nutrients
  2. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.